CrossFit Surmount – CrossFit

Metcon

A: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
TC: 60 min

Score: Time

Scaling options

Beginner

800m Run

10 Rounds

10 Jumping Pull Ups

15 Hand Elevated Push Ups

20 Air Squats

800m Run

*No vest

Intermediate

1 Mile Run

10 Rounds

10 Pull Ups

20 Push Ups

30 Air Squats

1 Mile Run

*No vest

A2: Metcon (Time)

Mini Murph

5 rounds

400m Run

15 Pull ups

20 Push ups

30 Air Squats
Add weighted vest = RX+

TC: 30 mins

Extra Accessory

Metcon (Weight)

3 sets for quality

10 Hip Thrust @mod-heavy

10/side Clam raise

Rest 60 seconds